Best Vegan Protein Sources

by admin on 2:15 PM

So you have made the decision to go vegan but are a little bit skeptical as to where you are going to get your protein from. You have probably heard lots of people talk about how vegans are always lacking in protein and that a vegan diet will cause you to look frail and malnourished. This could not be farther from the truth. Yes, some vegans are malnourished and look frail, as they are lacking many nutrients, but this is not true of those who are knowledgeable and have a well-balanced diet. In this post, I will list the top 12 best vegan protein sources that vegans can eat that are high in protein. Although plant protein powders such as hemp, pea, or rice protein provide good sources of protein, in this article I will be discussing real foods that are found in nature. If you would prefer to supplement with vegan protein powders, feel free to do so.

How much protein do you need?

It is recommended to consume between 10-35% of your diet from protein. With that being said, if you consuming 2500 calories per day, you would need, at the minimum, 250 of those to come from protein. Since there are 4 calories per gram of protein, that would equate to about 62 grams of protein daily (250/4). And at the maximum, you would need 875 calories from protein, which would equate to about 220 grams of protein (875/4).

So if your diet consisted of 2500 calories daily, you would need to consume between 62-220 grams of protein daily. So figure out how many calories you need to consume daily and then calculate your protein requirements. It is also important to keep in mind that those who are athletes, bodybuilders, and/or very physically active, consuming towards the higher end of 35% is recommended. Those who are more sedentary and less active should consume more towards the 10% range. If you have any questions about your protein requirements feel free to ask!

Below are the top 12 best sources of protein for vegans

1. Hemp Seeds.

One Serving of hemp seeds contain 11 grams of protein (This is a complete protein as it contains all the 9 essential amino acids). Hemp seeds are also rich in omega 3 fatty acids and are a great source of iron, phosphorus, zinc, and magnesium.

2. Sprouted Grain Bread

Every slice of bread has approximately 5 grams of protein (this is also a complete protein). Have a sandwich and you will be acquiring 10 grams of protein from the bread alone! It is also a great source of fiber, magnesium, phosphorus, and B vitamins.

3. Beans

Consume 1 cup of your favorite beans, be it red beans, garbanzo beans, pinto beans, lima beans, black beans, ect, one cup of cooked beans contains about 12- 15 grams of protein. They are also very high in fiber and a great source of iron. Although beans are not a complete protein, when paired with rice, they are complete proteins. Although you do not have to consume rice and beans together to reap the benefits of complete proteins, it is important that you consume both within a 24 hour period.

4. Quinoa

1 cup of quinoa contains approximately 12 grams of protein. Not only is quinoa a complete protein, but it is also extremely high in fiber and a great source of iron and manganese.

5. Edamame

In just one cup of edamame, you will be consuming 10 grams of complete proteins. Not only is edamame extremely tasty and high in protein, it is also a good source of dietary fiber, thiamin, iron, magnesium , copper, phosphorus, vitamin K, folate, and manganese

6. Peanut Butter

Peanut butter is an excellent source of protein, as 2 tablespoons reaps about 7 grams of protein. Although not a complete protein, when paired with bread, you will be consuming complete proteins. Peanut butter is also a good source of vitamins B3 and E, magnesium, folate, and dietary fiber. Other nut butters such as cashew and almond are also good sources of protein.

7. Tofu

One serving of tofu has approximately 10 grams of protein, not to mention it is very cheap! Not only is tofu a complete protein, but it is a naturally good source of calcium and iron as well.

8. Lentils

Lentils are a great source of protein as they contain about 18 grams of protein per cup of cooked lentils. Un-sprouted lentils are, however, lacking in 2 essential amino acids and are thus in-complete. Simply add some brown rice and you have a complete protein. Lentils are also good sources of fiber, iron, phosphorus, copper, folate, and manganese.

9. Tempeh

One cup has approximately 30 grams of protein! Tempeh is an awesome source of protein for vegans. It is also rich in riboflavin, magnesium, phosphorus, copper, and manganese.

10. Vegetables

Most vegetables have about 2-4 grams of protein per serving. It may not sound like much, but when you consume lots of vegetables, it adds up. One cup of cooked spinach contains 4 grams of protein, One avocado contains 3 grams of protein, one cup of cooked kale contains 2 grams of protein.. you catch my drift.

11. Nuts and Seeds

Nuts are a great source of healthy fats and an array of vitamins and minerals. Listed below are the protein contents of some of the more popular nuts and seeds.

1 oz. cashews – 4.4 grams

1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams

1/4 cup (2 oz.) walnuts – 5 grams

1 oz. pistachios – 5.8 grams

2 tbsp almonds – 4 grams

12. Mushroom Family

One cup of cooked button mushrooms, portobello mushrooms, oyster mushrooms, maitake mushrooms, or shiitake mushrooms contain 4 grams of protein. Although 4 grams is not that much, when you factor in that one cup of mushrooms only contains 40 calories, it makes it a great source of protein. Mushrooms are also a good source of vitamin C, B vitamins, beta-glucans, and vitamin D.

If you have any questions about the top 12 best vegan protein sources, do not hesitate to ask. Feel free to send us an email at phenom.fitness.and.health@gmail.com